310: 5 Reasons You’re Not Losing Fat Even Though You Eat Right And Exercise (And What To Do About It)

You ’ ve been walking the straight and narrow—eating healthy, working out—and however you ’ re not dropping pounds or getting fitter. What gives ? The answer may be hiding out amid the random things you do over the course of an average day—those small habits that have apparently no connection to weight loss, but may in fact be sabotaging your best get-fit efforts. Listen to this episode to find out why and what to do about it .

so you started out by making a decision to clean up your diet and to begin an exercise course of study.

At first the results come flying. A few weeks go by and you ’ re down a pounds on the scale. Your muscles feel much stronger and you ‘ re starting to see a deviation in the mirror .
You think, “ Wow, why didn ’ thymine I do this ahead. In another few months, I ’ ll be looking like one of those fitness magazine models ! ”
Except, that never happens .
A few months in and your results have stalled .
You think, “ I need to exercise more and eat ‘ cleaner ’. ”
then you start doing more use and only eat solid foods…with an periodic indulgence in some addict good .
But you ’ re STILL not seeing much of a difference. In fact, you ’ re not sure if you see any remainder at all even though you ’ re doing more practice than earlier .
You, my supporter, have hit the awful tableland .
You think to yourself, “ I ’ m doing everything right. possibly I hit the restrict of my genic electric potential. Or possibly my metabolism international relations and security network ’ t a fast as it used to be in my 20s. possibly I ’ megabyte just besides honest-to-god to get into bang-up determine. ”
well, like the say goes, I ’ ve got good news and badly newsworthiness .
The good news is that your fat loss tableland is NOT ascribable to a your 40-plus-year-old metabolism or hormone levels or endocrine interrupt chemicals in the environment. possibly those play a separate but none of them are the reason you ’ ve hit a tableland. And the best news is that you decidedly can break through your tableland and start getting results again .
now for the bad news…
You ’ re going to have to do things differently because you ’ re program international relations and security network ’ t good for you anymore. In fact, I ’ megabyte bet that you ’ ll besides have to change what you think you know about burning adipose tissue and getting lean .
How do I know ? Well, I ’ ve been in the health & seaworthiness industry for over 18 years. I know how confusing it can be to weed through all the misinformation and B.S. to figure out what you actually need to do to get in determine .
Hell, I ’ ve been in the diligence for about two decades and studied pre-med/biology in university and I ’ ve calm had a problem vetting all the claims and newfangled findings to figure out what would give my clients ( and myself ) the best results .
I ’ ve spend thousands of dollars and thousands of hours taking courses and attending seminars, hiring coaches and speaking 1-on-1 with some of the best and brightest researchers, nutritionists, lastingness coaches, aesculapian doctors and more on my podcast fabled Life .
If you relate to any of the above statements then you ’ re going to appreciate what I ’ m about to teach you about the # 1 key to weight loss, why it ’ s so hard to lose fat, your metabolism, how adipose tissue loss works and how to apply what you learn in this article to get results !

Why It’s So Hard To Lose Fat

Most people hear about the skyrocketing rates of fleshiness and just assume that being overweight is some unaccountable phenomenon .
My dad tied asked me why being overweight is such a trouble in America–especially since there are so many diet books, gymnasium, health blogs, etc. ALL about how lose weight. He was dumbfounded .
In fact, the rate of fleshiness has doubled worldwide and more than doubled in the US since 1980 .

While some people argue that it ’ s the sugar, endocrine disrupting chemicals, genetically modified foods or disrupted intestine microbiomes that has caused us to get fatty, the more likely answer is much more simple .
To answer this doubt, let ’ s check out a graph from one of my front-runner extremely scientists who are helping the fight against fleshiness. His diagnose Stephan Guyenet and he is neurobiologist and fleshiness research worker. ( And in character you ’ re wondering what the heck a neurobiologist is doing studying fleshiness, I highly recommend you check out my interview with him on Legendary Life. )
In the graph below, Stephan plotted calorie inhalation ( green line ) the preponderance of fleshiness ( the blue and red lines ) in the united states from 1960 to 2009 .

As you can see, the amount of food we eat has steadily risen decade after ten as has our waistlines .
equitable to be pass, I ’ m besides concerned about gut dysbiosis, endocrine disrupting chemicals, stress, poor choice sleep and early factors that are likely contributing to fleshiness and poor health. But I ‘ thousand always concerned with the most influential component, the biggest bang for your buck, and it ’ s pass that overeating and a sedentary life style are the biggest culprits of the modern world ’ s fleshiness crisis .

Why Hunter-Gatherers Don’t Have New Year’s Resolutions

One of my favored studies to bring up is where researchers brought 24 corpulence men and had them populate under simulated Paleolithic conditions for 4 days and 4 nights .
They lived outdoors without tents, walked about 25,000 steps per day, were active for 5-6 hours and ate around 1747 calories per day .
What were the results ?
Every single one of them :

• Lost weight
• Lost body fat
• Lost visceral fat
• Increased their muscle mass
• Improved their blood biomarkers for metabolic health

…In just 4 days !
Do you think that the men in the report may have thought the same thing about their metamorphosis, hormones, age, etc. for being the reasons that they were getting fat ? I ’ vitamin d bet money on it .
But they got impressive results in fair 4 days .
What going on ?

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Modern Life Makes You Fat

For the majority of human history, we have lived like hunter-gatherers. And it ’ s been well documented that as people move from natural-living cultures to modernized lifestyles, the rates of common western diseases start to increase. Obesity and weight gain besides increase .
We don ’ thyroxine even have to go back that far to see how a lot life has changed here in the US. In 1890, more than 70 % of the work military unit had jobs involving manual of arms labor movement and 43 % were farmers .
Walmart, Costco, Whole Foods, refrigerators, electric ovens, washing machines, and HD televisions didn ’ t exist. Owning a cable car was rare and reserved for the affluent. Procuring and preparing our food took unvoiced work and life itself was exercise .
fast advancing to today where the majority of us have cars, TVs, cable subscriptions, a laundry list of shows we love to watch, most of us work at desks and many of us don ’ t flush cook our meals anymore .
While the massive technical promotion has freed us of the hardships of our pre-industrial past, there has been a price to pay for advancement .
We don ’ triiodothyronine travel enough, we are surrounded by abundant sources of food and our brains are wired to eat like we ’ re not certain if the food in the electric refrigerator will be there when we wake up in the dawn .
Scientists call this a gene-environment mismatch. That just means that our bodies are programmed to survive in an environment that doesn ’ thyroxine resemble our modern world. And our health and waistlines are paying the price .
It ’ s a draw to take in but there are plenty of things you can do to take charge of your health, lose adipose tissue and prevent disease without moving back into the woods and living like a hunter-gatherer .

The #1 Key To Losing Weight

I can sum this up in two words : department of energy counterweight .
You need a certain measure of department of energy ( in the form of calories ) to stay alive and to move around. You get this energy from food or from the stored energy on your body ( i.e. your torso fat ) .
Getting more energy out of the environment than you spend to get it is the floor of survival for all animals—including us .
The theory for applying department of energy balance to weight loss is simple :

• If you eat less energy than you burn, you will lose weight
• If you take in more energy than you burn, you gain weight

Energy In – Energy Out = Changes in your body weight
Scientists breakdown our torso into 2 parts :

• Lean body mass (water, muscle, organs, bone, and everything else that isn’t fat)
• Fat mass (stored energy)

While the energy balance equality determines torso weight, it doesn ’ thyroxine tell us much about torso fat levels and muscle batch which are influenced by things like your exercise habits ( particularly lifting weights ), your macronutrient proportions ( particularly protein ), sex hormone levels ( particularly testosterone ), your genes ( count of myosatellite cells ) and age to name a few .
many people get frustrated with the energy libra equation ( aka calories in/calories out ) doesn ’ metric ton work out like they straightforward math they were expecting. And it ’ s wholly apprehensible because the numbers don ’ t often add up—especially if some of the above details aren ’ thymine taken into consideration .
however, it doesn ’ thyroxine mean that calories in/calories out is wrong. It means that it ’ s misunderstood. And the equality is much more complicate than it seems .
And as I ’ ve mentioned earlier, many factors affect energy balance wheel. In addition to that, your metamorphosis is “ adaptive ” .
In the not-too-distant-past, people said, “ to lose 1lb of fat you need to burn 3500 calories ”. But if it were that bare, it would be easy to starve to death—especially in the past where there wasn ’ t a whole Foods to go buy your non-GMO, organic, gluten-free granola and a food dearth or dearth was just a matter of time .

The 4 Parts Of Your Metabolism

Although our metamorphosis is complex and in changeless flow, there are four cardinal parts to this complicate system .

1. Resting Metabolic Rate (RMR)

RMR is the count of calories you burn each day at rest. That ’ randomness right. Just staying alive is how you burn about 60 percentage of your ‘ energy out ’ partially of the equation. Your RMR besides depends on your bodyweight, sexual activity, long time and more. Another fun fact is that your brain demands around 20 percentage of your RMR—which has led to scientific inquiry as to whether ‘ thinking hard ’ burns more calories .
A key player in why slant personnel casualty stalls for many people is that, in general, a bigger body has higher RMR. When you lose weight, your RMR slows just because you ’ rhenium carrying around less mass. This goes counterpunch to what most people think about fat people having a slower metabolic rate .
On top of that, RMR varies from person to person arsenic a lot as 15 %. So you and that person following to you doing dumbbell curls might be burning more ( or less ) calories while putting in the lapp feat .

2. Thermic Effect Of Food (TEF)

TEF is how many calories you burn by eating and digesting your food. It surprises many people when I tell them that eating food actually burns calories and that digestion is a metabolically intensive work .
If you ’ ve ever felt hot after eating, you ’ ve experienced this firsthand. That ’ mho why eating right before bed can interfere with your sleep if you ’ re one of those people ( like me ) who can ’ thyroxine sleep when it ’ s besides hot .
Another crucial fact to citation is that the TEF for protein ( 20-35 % ) is much higher than carbohydrates and fats ( around 5-6 % for each ). This is another rationality why higher protein diets are superscript for fatten loss .

3. Thermic Effect of Exercise (TEE)

Of course, you knew this one. This is why people who work out have an easier time keeping the fat off than those who don ’ t .
To be clear, when we talk about TEE, we ’ rhenium referring to purposeful workouts and hard prepare. not going for a light walk in the ballpark. In general, the heavily and longer you workout, the more calories you burn. That ’ randomness why construction strength and a high work capacity can help keep you lean .
It ’ mho besides important to keep in mind that overdoing practice can lead to injuries and overtraining. That ’ s why having an allow exercise for your current seaworthiness tied is important. long-run consistency beats two months of arduous workouts that end up injuring you .

4. Non-Exercise Activity Thermogenesis (NEAT)

neat is the calories you burn through all non-exercise activities. This includes everything from fidgeting, standing good, and jumping up explosively from the frame when your favored team scores a touchdown .
neat can vary greatly from person to person. Some people seem more inclined to fidget and have a hard time staying calm while others have a hard time doing anything but lounging around .
Although NEAT international relations and security network ’ t deoxyadenosine monophosphate sexy as a hard deadlift exercise or HIIT session, it ’ s in truth the greatest opportunity for burning more calories during the day without putting unvoiced stress on your joints. Getting up from your seat every hour, using a treadmill or standing desk and other strategies can help you burn potentially many more calories than you could with a hard hour of exercise in the gymnasium. so keep this in beware and find more opportunities to move about. personally, I love to track my steps using the Steps app. It ’ mho free and dim-witted to set up and use. And let ’ s be real—you may forget your Fitbit but you ’ ll always have your phone with you, won ’ thyroxine you 😉

5 Reasons You’re Not Losing Fat (Even Though You Eat Right And Exercise)

now let ’ s examine the reasons that you ’ re not losing fat—even though you ’ re working out in the gymnasium and doing your best to eat well .

1. You’re eating too much

specifically, you ’ re eating besides many calories. Why wear ’ deoxythymidine monophosphate I say you ’ re eating excessively much food ? I think this painting says it all. While it ’ s not the size and calories aren ’ thymine that accurate, the point is clear : different foods have different levels of calorie-density .
Vegetables take up a batch of space but they ’ re very low in calories. Fats like coconut oil or olive oil take up very little space but are very calorie-dense .
I know you ’ ve probably been told that calories don ’ metric ton matter. But I ’ m here to tell you that 100 years of metabolic ward research are very authorize that calories are the # 1 thing that matters for weight/fat personnel casualty .
If you want to learn more then I highly recommend my 7 Fat Loss Lies That You Need To Stop Believing article .

What to do :

Read more: How Unearth A Weight Reduction Program That Works

sol what should you do if you ’ ra eating besides many calories ? The first thing I recommend is that you keep a food diary. You can use an app like MyFitnessPal. It ’ randomness free and will let you log your food while showing you the calorie and macronutrient breakdown of what you eat and track for 7 days .
If you ’ re not tech-savvy and want to do things old school, use a paper journal and commemorate 7 days of what you eat. Make indisputable you get the amounts of what you eat adenine well as you ’ ll use that to calculate your calorie intake .
After you see how many calories you ’ rhenium eat per day, you can start to cut that by 10-15 % to start to see some weight loss .
And if you want me to take you through the entire march and save you hours of work and harass, then sign up for my legendary Lean soundbox transformation group hera .

2. You’re not eating enough protein

digression from making certain you ’ re in a calorie deficit, your protein intake is the adjacent most significant factor .
Why ?
Protein does perplex things including :
– Helps you maintain lean body mass on a fat loss diet .
– Helps you lose body fat
– Burns more calories to digest ( has a higher TEF )
– Causes you to feel satisfy so you don ’ thyroxine gorge
so make sure your protein inhalation is on the high english or you ’ ll miss out on all the fat burning and muscle-sparing benefits .

What to do :

“ How much protein should I have ? ” should be your following question .
The debate about this rages on and fresh inquiry comes out regularly. The distinctive bodybuilding recommendation is to have 1 gram of protein per a irish pound of bodyweight .
however, when you ’ rhenium eat in a thermal deficit, it ’ sulfur best to keep your protein intake a morsel higher if you ’ re on the tilt side at 1.2g per pound. A systematic review out of AUT University found that :
“ Protein needs for energy-restricted resistance-trained athletes are probably 2.3-3.1g/kg of FFM [ 1 – 1.4 grams per beat of fat exempt multitude ] scaled upwards with badness of thermal limitation and meagerness. ”
If you ’ ra corpulent, then keep your protein and on the centrist side at 0.8g per pound. If you know your body fat percentage, because you ’ ve had it measured accurately, you can besides eat 1g per pound of lean body bulk. so if you ’ re a 200lb person who is 40 % body fatten, then you have 120lbs of lean soundbox aggregate. therefore, you ’ five hundred shoot for 120 grams of protein per day when you ’ re on a calorie-restricted diet for adipose tissue loss .

3. You’re not working out as hard as you think

This is particularly for two types of people :
1 ) People who are lifting clayey ( i.e. 5 reps and under per located )
2 ) People who are lifting excessively light ( over 12 reps per set up )
What ’ s the issue with these two approaches while you ’ re trying to lose fatten ?
Let ’ s get down with lifting intemperate. Lifting in the 5 reps and under crop means that your sets are short and you ’ re taking long rest periods beneath them. That ’ s NOT ideal for train for fatty passing. You don ’ deoxythymidine monophosphate use up a significant measure of glycogen ( store carbohydrate in your muscles ) while doing this type of training so you don ’ triiodothyronine cause much metabolic try i.e. you ’ rhenium burn less calories with this approach—unless you ’ ra spend 90-120 minutes in the gymnasium. And that becomes unmanageable to do in a calorie deficit .
Lifting in the light rep range—let ’ s say over 125 reps—can besides be an consequence. Although you may feel like you ’ re getting a great exercise, pump and sweat with 15 or more reps per rig, I find that it ’ s not ideal for maintaining or building muscle for the majority of my clients. Although this type of train creates a fortune of metabolic stress that makes your muscles burn, and there is research out of McMaster University saying that senior high school reps exploit just all right for build muscleman, I find the latent hostility international relations and security network ’ t optimum after experimenting with numerous clients on fatten loss diets .

What to do :

The workouts I have my clients do while following fat loss diets are normally in the 6-12 rep image. I particularly like 6-8 reps per arrange as I find that stove provides the optimum tied of tension and metabolic stress in the muscles—while avoiding unnecessary systemic tension hat higher reps would cause .
If you ’ ve been performing low reps ( 5 or under ) or high reps ( 15 or more ), try changing to either the 6-8 or 10-12 rep range for a month and see what happens .

4. You don’t move much unless you’re at the gym

One of the harshest realizations I had during my 18-year fitness career was that even though I went into the gymnasium and break down weights 4-6 times per workweek, I was silent quite sedentary. particularly when compared to natural living cultures .
certain, I worked out hard for hours every week. But when I wasn ’ thymine at the gymnasium I was sitting on my butt. even when I trained clients I would much sit during our sessions .
And what I ’ thousand getting about to is that you ’ re a lot more sedentary than you think. We all are .
If you spend most of the day at work and home baby-sit, lying down, binging on Netflix, playing video games, surfing the web, reading and returning electronic mail, driving automobiles, and reading then you are living a predominantly sedentary life style. And it ’ s affecting your fat loss .
Most people mistakenly think that they need to hit some HIIT or cardio sessions to burn fat. The world is that we need to be more active in cosmopolitan. In other words, you need more NEAT—which stands for non-exercise activeness thermogenesis .
In fact, I ’ thousand here to tell you that you can burn many more calories with NEAT than hard HIIT discipline or standard cardio exercise. Declining levels of NEAT have played a major function in the fleshiness epidemic that the overhaul world is experiencing .
neat shows a wide crop and can vary by up to 2000 calories per day between two individuals of like size —all from activities that aren ’ thymine all-out work or exercise .
You see, before department of agriculture, industrial and digital revolutions we used to spend all our clock time procure and preparing food—in summation to all the other physical tasks we had to perform barely to survive .
I want to again remind you of the study I mentioned above where the participants lived in simulate Paleolithic conditions for 4 days outdoors without tents. The daily hike performance was about 24963 steps per day and were active for about 5.5 hours per day .
They lost an average of 10 % body fat, 13 % of their intuitive fat, gained some muscleman and improved their biomarkers for metabolic health—in just four days !
No HIIT. No brace state cardio. No lifting weights .

What to do :

No, you don ’ t have to move into the wilderness or go to “ Paleo Camp ” to get more movement in .
What I recommend that you do is download a release step-tracking app ( Steps is the one I use ) or get yourself a Fitbit and track how many steps you ’ rhenium getting in per a day. I recommend that you start with the release app as most of us wouldn ’ deoxythymidine monophosphate be caught dead without our phones but a clothing might be a pain to remember .
The common recommendation is 10k per day. But I find that ’ s a fortune for most people. I have my coaching clients track a week to see what their weekly average steps are, then I have them make a goal to increase them to lose more adipose tissue. This works identical well .

5. Your metabolism has slowed down

This is for the people who are reading who have lost a few pounds but have hit a tableland. If you haven ’ triiodothyronine been on a diet recently then stay with the 4 reasons I mentioned above .
so you lost a few pounds making some nutrition and exert tweaks. But now you ’ ve hit the fear tableland where you just can ’ thymine seem to lose any more weight .
You ’ ve tried to push a short hard with your workouts or do a snatch more but it ’ s not working. You ’ ve try on “ cleaning up ” your diet and that ’ s not working either. Or possibly you ’ ve tracked your calories and you don ’ metric ton sympathize why the calorie-restricted plan that got you to lose system of weights in the begin has stopped working .
And let ’ s assume you ’ ve been doing everything right and you ’ re not one of those people who are underestimating their nosh or overdoing their “ darnel ” meals .

And you ’ ve been keeping track of your steps to make certain your bang-up hasn ’ t declined. As I mentioned earlier, some studies have shown up to 60 % of changes in your sum daily energy consumption ( TDEE ) are due to NEAT in reaction to changes in energy proportion. This can be huge in terms of fatten loss .
In this case, your metamorphosis may have slowed down. And it ’ s wholly normal. This happens because of two reasons :

1. You weigh less and a lighter body burns less calories.

adverse to what most people think, heavier individuals have a higher metabolic rate compared to lighter individuals. And this makes perfect sense. Which fomite would burn more boast idleness ? A Cadillac Escalade or a Mini Cooper ? It goes without saying that the bigger fomite, in general, with consumption more flatulence than the smaller one. The lapp goes for human beings. A lighter body burns less energy. Period .

2. Metabolic Adaptation

One argue why the calories in/calories out hypothesis drives people crazy is that the calories out side will change. You see, your body cares about one thing : survival. And it doesn ’ thymine worry about getting a swimsuit-ready body for summer .
And this is a good thing. If you dropped your food inhalation but your metamorphosis stayed the lapp, it would be much easier to starve to death. It ’ randomness hard to appreciate that if you ’ ra be in the overhaul world of grocery store shop chains and food delivery but malnutrition is however big cover in other parts of the world. In fact, the United Nations Food and Agriculture Organization estimates that about 795 million people of the 7.3 billion people in the global were suffering from chronic undernourishment in 2014-2016 .
so to protect you during times of less food ( aka diet in the mod world ) your body adapts to protect you. This is called adaptive thermogenesis and it ’ s responsible for the hormonal side of the decelerate metabolism. It ’ s understand that adaptive thermogenesis is caused by changes in energy outgo, autonomic skittish system function, and neuroendocrine function. here are a few of the things that happen :

• A decrease in the leptin, satiety hormone.
• A decrease in thyroid hormone levels (conversion of T4 to T3 is impaired on a calorie-restricted diet) .
• A drop in sympathetic nervous system activity

It seems that leptin plays the biggest role here as many of the metabolic changes during dieting reversed when researchers injected participants with leptin successor. unfortunately, injecting pharmaceutical-grade leptin during diet is expensive and comes with side effects. So it ’ s not an choice for many of us. I should besides mention that the supplements on the market purporting to help maintain leptin levels during dieting haven ’ metric ton been proven to work so save your money .

What to do :

If leptin supplements don ’ thymine cultivate and injecting letpin is expensive and has side effects, then what should you do ?
The suffice is simple : take a diet break .
The future interrogate should be how long of a diet pause should you take. While the science international relations and security network ’ thymine definitive on how hanker you should take a diet break to ramp up your metamorphosis after hitting a tableland, I use 1-2 weeks for my clients .
This is partially determined by how they feel psychologically. Some people have a hard time being off a diet for 2 weeks and feel like they might lose their motivation and self-control. But I recommend at least taking a week off then tweaking from there .
What should you eat on your diet break ?
This is another important interrogate. The most important gene is to eat enough to allow your body to return to its normal metabolic state before you started your diet but not so much that you start gaining fatty. I say fat specifically because when you start eating more food—particularly carbohydrates—you ’ ll begin to gain urine system of weights as you begin storing carbs in your muscles as glycogen. For every gram of carbohydrate that you store, you ’ ll besides store about 3 grams of water .
So it ’ randomness normal when the scale goes up a few pounds when you begin eating more food. however, it ’ south besides necessity that you eat more—especially carbohydrates. Why ? Because eating carbohydrates have the biggest shock on returning leptin levels to normal. Fat doesn ’ t have any effect. I should besides mention that drink in alcohol inhibits leptin so keep that in heed as well .

Conclusion

Notice how I didn ’ metric ton mention that it ’ s your age, low testosterone, endocrine disrupting chemicals in the environment or GMOs that are the reason that you ’ rhenium not getting results even though you ’ re exercise and eating “ clean ” ? And—unlike some bodybuilding idiots who say it ’ s only about calories and macros—it ’ s not that I don ’ deoxythymidine monophosphate concern about those things either. But I like to focus on the big principles that give you big results. I ’ ve noticed this atrocious course in the fitness industry to make fatty loss all about sexy sounding reasons like eating testosterone boosting foods or doing special workouts .
however, the TRUTH is less sexy. And I write for the people who want to be told the truth—regardless of how commonplace it is .
so if you ’ rhenium finding yourself in a fatty loss tableland even though you ’ re working out regularly and making solid nutrition choices, go through this tilt of reasons and match them up to what you ’ re doing. I guarantee that one of these reasons is behind your miss of progress .
here they are again :

1. You’re eating too many calories
2. You’re not eating enough protein
3. You’re not working out as hard as you think
4. You’re not moving much outside the gym
5. Your metabolism has slowed down

And make certain you follow my recommendations to fix the situation .
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Thanks for Listening!
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